Tibial Flexion Seated With Knee Extended.

Muscles involved: Ischiotibial muscles, gastrocnemius, soleus

Instruction:

Seating on the ground flex one leg over itself by bending the knee and resting the heel of the foot upon the adductor muscles of the opposite leg. The leg that is being stretched must remain with the knee extended. Now from this position, flex the hip slowly, lowering the trunk toward the outstretched leg.

Commentary:

During the exercise, the spinal column and the head must remain aligned. People with limited flexibility tend to flex the trunk over itself, believing that they are stretching the ischiotibial muscles by getting closer to the front leg, but this should be avoided.